CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Friday, January 8, 2016


Friday, January 8, 2016

Self Coached at Oracle Gym

(12:30 PM) just me

Warm Up

Started with arm swings and then sat in a squat for a bit.  Ran 400m on the treadmill and then did around 15 walking lunges and 10 banded Good Mornings.  I did a few kips swing and then started working up weight for Deadlifts (45#, 95#, 135#, 185#).

Workout of the Day


OTMx10, alternating
Even: 8 Straight leg deadlift
Odd: 4-6 Strict pullups or 2x ring rows

I overshot a bit and only did 5 reps at 185# before dropping down to 135# for the rest of the workout.  I also did normal deadlifts rather than straight leg.  I was able to manage 4 pull-ups per round.


50-40-30-20-10 reps for time of:
Double unders

If you don’t have double unders, do 2x singles with beaded rope.

This was pretty good and I was really pleased with myself for doing all of the sit-ups.  Last time I modified to half sit-ups.  I still did single unders and finished in 11:44

Finished with mobility - Squat against wall and couch stretch.

Overall impressions.  It is creepy quiet at the Oracle Gym compared to a CrossFit box.  The combination of music, yelling, grunting and weights dropping is really energizing.  That said, I did pretty well with this workout.  I could have used an ab mat and chalk, but all of the other equipment was perfectly acceptable.

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